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Blueberry vs Pomegranate - In-Depth Nutrition Comparison

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What are the main differences between Blueberry and Pomegranate?

  • Blueberry is richer in Manganese, yet Pomegranate is richer in Copper, Folate, Fiber, and Vitamin B5.
  • Pomegranate's daily need coverage for Copper is 11% higher.
  • Blueberry has 3 times more Manganese than Pomegranate. Blueberry has 0.336mg of Manganese, while Pomegranate has 0.119mg.
  • Blueberry contains less Sugar.

We used Blueberries, raw and Pomegranates, raw types in this comparison.

Infographic

Blueberry vs Pomegranate infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -66.7%
Contains more Calcium +66.7%
Contains more Potassium +206.5%
Contains more Magnesium +100%
Contains more Copper +177.2%
Contains more Zinc +118.8%
Contains more Phosphorus +200%
Equal in Iron - 0.3
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 2% 7% 5% 19% 5% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains less Sodium -66.7%
Contains more Calcium +66.7%
Contains more Potassium +206.5%
Contains more Magnesium +100%
Contains more Copper +177.2%
Contains more Zinc +118.8%
Contains more Phosphorus +200%
Equal in Iron - 0.3

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +42.7%
Contains more Vitamin K +17.7%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B5 +204%
Contains more Vitamin B6 +44.2%
Contains more Folate +533.3%
Equal in Vitamin C - 10.2
Equal in Vitamin E - 0.6
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 33% 4% 12% 0% 10% 10% 8% 8% 12% 0% 49% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +42.7%
Contains more Vitamin K +17.7%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B5 +204%
Contains more Vitamin B6 +44.2%
Contains more Folate +533.3%
Equal in Vitamin C - 10.2
Equal in Vitamin E - 0.6

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Blueberry
16
Pomegranate
Mineral Summary Score
7
Blueberry
15
Pomegranate

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Blueberry
10%
Pomegranate
Carbohydrates
14%
Blueberry
19%
Pomegranate
Fats
2%
Blueberry
5%
Pomegranate

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Blueberry Pomegranate
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Blueberry
Blueberry is lower in Sugar (difference - 3.71g)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Blueberry
Blueberry is lower in glycemic index (difference - 53)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Blueberry Pomegranate Opinion
Calories 57 83 Pomegranate
Protein 0.74 1.67 Pomegranate
Fats 0.33 1.17 Pomegranate
Vitamin C 9.7 10.2 Pomegranate
Carbs 14.49 18.7 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.28 0.3 Pomegranate
Calcium 6 10 Pomegranate
Potassium 77 236 Pomegranate
Magnesium 6 12 Pomegranate
Sugar 9.96 13.67 Blueberry
Fiber 2.4 4 Pomegranate
Copper 0.057 0.158 Pomegranate
Zinc 0.16 0.35 Pomegranate
Starch 0.03 Blueberry
Phosphorus 12 36 Pomegranate
Sodium 1 3 Blueberry
Vitamin A 54 0 Blueberry
Vitamin E 0.57 0.6 Pomegranate
Vitamin D 0 0
Vitamin B1 0.037 0.067 Pomegranate
Vitamin B2 0.041 0.053 Pomegranate
Vitamin B3 0.418 0.293 Blueberry
Vitamin B5 0.124 0.377 Pomegranate
Vitamin B6 0.052 0.075 Pomegranate
Vitamin B12 0 0
Vitamin K 19.3 16.4 Blueberry
Folate 6 38 Pomegranate
Trans Fat 0 0
Saturated Fat 0.028 0.12 Blueberry
Monounsaturated Fat 0.047 0.093 Pomegranate
Polyunsaturated fat 0.146 0.079 Blueberry
Tryptophan 0.003 Blueberry
Threonine 0.02 Blueberry
Isoleucine 0.023 Blueberry
Leucine 0.044 Blueberry
Lysine 0.013 Blueberry
Methionine 0.012 Blueberry
Phenylalanine 0.026 Blueberry
Valine 0.031 Blueberry
Histidine 0.011 Blueberry
Fructose 4.97 Blueberry

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.